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Inverse Leg Curl with Bench Pads

Inverse Leg Curl with Bench Pads

The Inverse Leg Curl with Bench Pads is an effective exercise that primarily targets the hamstrings, while also engaging the glutes and lower back muscles. This exercise is commonly performed using a leg curl machine with bench pads specifically designed to support your upper body. The Inverse Leg Curl with Bench Pads is an excellent choice for individuals looking to strengthen their posterior chain, improve lower body stability, and enhance athletic performance. By isolating the hamstrings and glutes, this exercise helps to develop strength, power, and stability in the legs and hips. Engaging in the Inverse Leg Curl with Bench Pads regularly can have numerous benefits. Strengthening the hamstrings can improve overall lower body strength and flexibility. It can also help to prevent common injuries such as hamstring strains, knee instability, and lower back pain. Additionally, a strong posterior chain can enhance athletic performance in various sports such as running, jumping, and sprinting. Remember, it is important to maintain proper form during the Inverse Leg Curl with Bench Pads exercise. Keeping your core engaged, maintaining a controlled motion, and avoiding excessive momentum can maximize the effectiveness of this exercise. For individuals with any pre-existing conditions or concerns, it is advisable to consult with a fitness professional or trainer before attempting this exercise. Incorporate the Inverse Leg Curl with Bench Pads into your routine for stronger, more stable legs and improved overall lower body strength.


  • Lie face down on a flat bench with your legs extended straight out behind you.
  • Place your ankles under the padded ankle supports on the bench.
  • Position your hands underneath the bench for stability.
  • Slowly raise your legs up towards the ceiling by bending your knees.
  • Continue to raise your legs until your thighs are perpendicular to the floor and your knees are bent at a 90-degree angle.
  • Hold the contraction for a moment, then slowly lower your legs back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the movement to maintain stability and control.
  • Keep your glutes and hamstrings activated throughout the exercise.
  • Maintain a slow and controlled tempo to maximize muscle engagement and prevent injury.
  • Gradually increase the resistance or weight as you become more comfortable and stronger.
  • Incorporate this exercise into a well-rounded lower body workout routine to target multiple muscle groups.
  • Listen to your body and adjust the range of motion to a comfortable level, avoiding any pain or discomfort.
  • Ensure proper form by keeping your shoulders relaxed and your back straight.
  • Focus on breathing properly, exhaling during the eccentric (lowering) phase, and inhaling during the concentric (lifting) phase.
  • To enhance the challenge, try performing the exercise unilaterally (one leg at a time) or with an added resistance band.
  • Include proper warm-up exercises before performing the inverse leg curl to prepare your muscles and prevent injury.


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